For Your Well-being...

Fitness is essential

What You need to know...

important things

It doesn’t matter if you are trying to just lose a few pounds to drop a couple dress sizes or if you are taking it to the next level trying to build an extremely lean tone body. Resistance training is an essential component that will help speed along your results. Make the most out of your time in the gym, don’t waste time doing exercises you THINK will get you there. No one gets “big and bulky” by accident and neither will you. Below are some Fitness related news and articles that are filled with useful information…

If you are a beginner or first time visitor, its always a good idea to have a look at our Primer To Fintess.

The Latest

Old School Muscle: The Frank Zane Growth Program

Old School Muscle: The Frank Zane Growth Program

Before bodybuilding became a sport where mass matters most, competitors had much more athletic and arguably more aesthetically-pleasing physiques. Even heavyweights like Arnold Schwarzenegger and Lou Ferrigno still looked human. Compared to golden-era bodybuilders, today’s

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Military Monday: Become ‘Hard to Kill’ with this Leg and Cardio Workout

Military Monday: Become ‘Hard to Kill’ with this Leg and Cardio Workout

Legs and cardio. Two workouts that many guys dread even thinking about, but two vital training elements that must be done — and done with conviction — to achieve any respectable level of fitness. The

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10 Best EMOM Workouts to Burn Fat and Get Fit

10 Best EMOM Workouts to Burn Fat and Get Fit

EMOM stands for Every Minute, On the Minute, and is a type of High-Intensity Interval Training (HIIT). Popular with CrossFit, EMOM workouts can be adapted to train almost any fitness component, including muscular endurance, cardiovascular

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Improve Your Triceps Strength With The JM press

Improve Your Triceps Strength With The JM press

When legendary lifter, JM Blakley was training at Westside Barbell and crushing everyone in his path on the bench press, the guys noticed he was doing this unusual lift as part of his accessory routine.

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The 10 Best Alternatives to Lunges for Bad Knees

The 10 Best Alternatives to Lunges for Bad Knees

We’re big fans of squats and deadlifts at Fitness Volt. These two exercises are amongst the most productive and satisfying things you can do at the gym! But, as much as we love these two

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The Best Lateral Head Triceps Exercises for Bigger Arms

The Best Lateral Head Triceps Exercises for Bigger Arms

Take a look at many bodybuilder’s arm workouts, and you’ll see they are heavily weighted toward biceps exercises. This is hardly surprising given the appeal of big biceps. In fact, this muscle is probably the

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Solitary Fitness: The 10 Best Prison Workouts

Solitary Fitness: The 10 Best Prison Workouts

If you are a regular gym-goer, you know that nothing ruins your day (or your gains!) like a missed workout. Maybe you’re too busy to hit the gym, or you’re coming up short on that

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Build Muscles in Minutes With High Intensity Training (HIT)

Build Muscles in Minutes With High Intensity Training (HIT)

When it comes to building muscle size and strength, there are lots of different approaches to choose from. You can work out with free weights or machines, use full-body or split routines, follow a bodybuilding,

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6 Exercises For A Better Deadlift

6 Exercises For A Better Deadlift

When you’re pushing to break your max deadlift, you need to deadlift more. Seems obvious but sometimes we miss what’s right in front of our faces. But not only do you need to deadlift more,

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The 10 Best Combo Exercises for More Efficient Workouts

The 10 Best Combo Exercises for More Efficient Workouts

Forget gold, silver, and diamonds – the time is the most valuable commodity. It’s something that can’t be replaced when it’s gone, and it’s often in short supply. When time is scarce, workouts are often

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Back 2 Basics: When Should You Do Cardio

Back 2 Basics: When Should You Do Cardio

Most people get into bodybuilding and weight training because lifting weights is fun. It’s also motivating to add more plates to the bar or creep up to the higher end of the dumbbell rack. When

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Build A Bigger Yoke / Traps With Kirk Shrugs

Build A Bigger Yoke / Traps With Kirk Shrugs

A big yoke is a cherry on top of a great physique that you’ll see on strength athletes, bodybuilders, and movie stars. And it makes them look imposing and someone to be feared and admired. And

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12 Gym Bag Essentials for Better Workouts

12 Gym Bag Essentials for Better Workouts

There is nothing worse than a workout that ends up being not as productive as you’d hoped for. You show up, ready to do battle with the weights, only to realize something this missing or

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The Best Exercises To Bring Up Your Teardrop Quad Muscle

The Best Exercises To Bring Up Your Teardrop Quad Muscle

Muscle names often sound like a foreign language. That’s actually not all that surprising when you discover that most have their roots in Greek and Latin. Take the biceps brachii, for example, the proper name

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How to Do The Stomach Vacuum Exercise

How to Do The Stomach Vacuum Exercise

Most modern bodybuilders are mass monsters. They look like they are from a different planet – Planet Fitness perhaps?! However, those colossal biceps, ultra-wide lats, and mountainous traps are often accompanied by something much less

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Military Monday: Try This ‘Fire for Effect’ Bodyweight-Only Workout

Military Monday: Try This ‘Fire for Effect’ Bodyweight-Only Workout

Two of the most played-out excuses for missing workouts are “I don’t have time” and “I don’t have a gym.” Nonsense. All you really need is yourself for an all-out bodyweight-only workout. The below routine,

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A Head by Head Guide to Deltoid Training

A Head by Head Guide to Deltoid Training

Big, powerful shoulders can add a lot to your physique. They make your upper body look wider, powerful, and more impressive. But the shoulders are also a complex muscle group, and it’s all too easy

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How to Train for Strongman in A Commercial Gym 

How to Train for Strongman in A Commercial Gym 

Strongman is the ULTIMATE strength sport. No other competition tests so many facets of strength at the same time. Whether you are a novice competitor or just want to train like a strongman, the good

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Simple Old-School Methods To Grow Your Biceps

Simple Old-School Methods To Grow Your Biceps

There’s no doubt the biceps muscles are amongst the favorite muscle group for young men to train.  Achieving a skin-splitting pump gives you a glimpse into the future… A future with bigger arms that stretch

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The 10 Best Hip Thrust Alternatives for a Stronger Posterior Chain

The 10 Best Hip Thrust Alternatives for a Stronger Posterior Chain

Whether you want to run faster, jump higher, kick harder, lift heavier, or just look your best, a strong and powerful posterior chain is a must. The posterior chain is the collective term for the

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Get BIG With Our Ultimate Bulking Workout Plan

Get BIG With Our Ultimate Bulking Workout Plan

A bulking workout plan is a time-honored method for adding a significant amount of muscle mass to your frame. It involves training hard and heavy, and eating plenty of food. While the aim of bulking

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Yates Row Exercise Guide: Muscles Worked, How-to, Benefits, and Variations

Yates Row Exercise Guide: Muscles Worked, How-to, Benefits, and Variations

Dorian Yates is a legend of modern bodybuilding. Not only was “The Shadow” enormously muscular, but he was also ripped to the bone. Yates won Mr. Olympia six times and is widely regarded as one

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6 Best Resistance Band Exercises To Get Stronger

6 Best Resistance Band Exercises To Get Stronger

The biggest knock on resistance bands is after a certain point, they’re useless for building strength. They only come so thick and they only stretch so far before the band breaks. As opposed to the

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The 12 Best Squat Variations for Hypertrophy and Strength

The 12 Best Squat Variations for Hypertrophy and Strength

Whether you want to build massive legs, increase your lower body strength, or improve your leg power for sports, squats can help. There are lots of different types of squats, including front squats, Zercher squats,

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Top 5 Injury Prevention Tips for Outdoor Training

Top 5 Injury Prevention Tips for Outdoor Training

See you later, spring fever! Warm weather and longer days are finally here, which means we are entering into the long-awaited season of outdoor activities and fitness training but on the flip side this also

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10 Ways to Make Any Exercise More Effective

10 Ways to Make Any Exercise More Effective

Take a look around your gym. Check out the muscle size and strength of your fellow exercisers. Now cast your mind back a year. How many of them are significantly bigger or stronger today than

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Floor Press Vs. Bench Press – Which One Should You Do?

Floor Press Vs. Bench Press – Which One Should You Do?

Ask most bodybuilders what their favorite body part is to train, and a lot of them will tell you it’s their chest. After all, who DOESN’T love that feeling of pumped-up pecs?! Ask those same

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Build Muscle and Strength with Reverse Pyramid Training

Build Muscle and Strength with Reverse Pyramid Training

Unless you use a specific training system, your workouts are probably built around a concept called straight sets. That means you do several sets with the same weight, usually aiming to do the same number

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The 7 Best Lower Trap Exercises

The 7 Best Lower Trap Exercises

Almost every bodybuilder knows how important trapezius training is for sculpting the ultimate back. Well-developed traps make you look powerful, and mountainous traps are even visible from the front. But the traps are more than

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Back 2 Basics: Seated Dumbbell Press

Back 2 Basics: Seated Dumbbell Press

While some lifters are trying to find new ways to train and build muscle, smarter athletes know to go with what works. The classic moves are still as effective today as they were in the

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Get Fighting Fit with This MMA-Inspired Workout Plan

Get Fighting Fit with This MMA-Inspired Workout Plan

There is no denying that MMA fighters are amongst the most well-conditioned athletes on the planet. The average MMA fighter is lean, strong, powerful, fit, and agile. Long-distance runners might have a higher V02 max,

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How to Increase Strength: Your Guide to Getting Strong

How to Increase Strength: Your Guide to Getting Strong

If you lift weights – even relatively light ones – you are already increasing your strength.  Anything that overloads your muscles and nervous system will make you stronger. However, for a lot of exercisers, increases

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The Best Long Head Triceps Exercises for Thicker, Stronger Arms

The Best Long Head Triceps Exercises for Thicker, Stronger Arms

The triceps brachii, or triceps for short, is a crucial muscle in bodybuilding. Located on the back of your upper arm, they give your arms a lot of their size. In fact, the triceps make

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Back to Basics: Wide-Grip Lat Pulldown

Back to Basics: Wide-Grip Lat Pulldown

Many of the greatest bodybuilders and physique athletes of all time used the wide grip lat pulldown as a staple in their back training routines. This cable movement may be simple to perform for most,

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Build Your Program: How to Design the Perfect Training Plan

Build Your Program: How to Design the Perfect Training Plan

We’ve got lots of excellent programs on TeamTNA for you to follow. All you need to do is choose and print or download the one you like the look of and do it. You’ll still

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Best Side Delt Exercises for Broader, More Powerful Shoulders

Best Side Delt Exercises for Broader, More Powerful Shoulders

Your shoulders are probably your most noticeable body part. Whether you are wearing a suit, t-shirt, or workout vest, good shoulders really stand out. Well-developed shoulders give your upper body its width and make you

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Ask Andy: “How Can I Do Pulling Exercises At Home?”

Ask Andy: “How Can I Do Pulling Exercises At Home?”

I chose this question because so many folks have a hard time finding ways to train the big pulling muscles at home or while traveling. Rather than neglect this crucial aspect of training, let’s dive

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15 Foundational Exercises For The Beginner Powerlifter

15 Foundational Exercises For The Beginner Powerlifter

While there are a number of factors that can influence your powerlifting performance, the physical training you engage in is undoubtedly of the greatest significance. To allow you to make the best possible progress with

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Breaking Bench: What You Need to Know About the Bench Press

Breaking Bench: What You Need to Know About the Bench Press

The bench press is an exercise that gym bros everywhere perform every Monday. Bench pressing has been part of exercise programs for as long as they’ve existed. But let’s start with the origins of this

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The Best Bodyweight Exercises for Powerlifting

The Best Bodyweight Exercises for Powerlifting

For many, powerlifting is the ultimate strength sport. The rules are straightforward and easy to understand, it’s more accessible than strongman and easier to learn than Olympic weightlifting. In fact, you can train for powerlifting

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Strengthen your Sticking Points with Elastic Bands

Strengthen your Sticking Points with Elastic Bands

There are many ways to train with weights. You can focus on one-rep strength like powerlifters, or you can use slightly less weight and focus on reps for bodybuilding goals. Regardless of the preference, all

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The 12 Best Strength Training Exercises for Runners

The 12 Best Strength Training Exercises for Runners

The most important fitness principle is specificity. The principle of specificity means you are fit for the type of training or activity you do. So, if you want to get stronger, you need to lift

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What is an Accessory Exercise and How To Use Them For Increased Strength And Muscle Mass

What is an Accessory Exercise and How To Use Them For Increased Strength And Muscle Mass

The best strength training programs are built around a relatively small number of “big lifts.” These are the exercises that give you the most bang for your buck. Usually compound in nature, these are the

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New Research Rethinks The Best Use For a Foam Roller

New Research Rethinks The Best Use For a Foam Roller

Chances are, foam rolling is already a part of your health and fitness regimen, especially if your goal is to prevent injuries. The hurt-so-good, tension-relieving gadget has gained steam over recent years, and rightfully so

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How to Train to Survive the Zombie Apocalypse!

How to Train to Survive the Zombie Apocalypse!

So, you’ve got six-pack abs, bulging biceps, and quads that will make Tom Platz envious. Good for you! But, none of that will mean anything when the dead start rising from their graves. If zombies

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Kroc Rows Vs. Pendlay Rows – Which One Is Best?

Kroc Rows Vs. Pendlay Rows – Which One Is Best?

There are two main ways to train your back – shoulder adduction exercises like pull-ups and pull-downs, and shoulder extension exercises, which are all rowing variations. If you want to build a thick, broad, powerful

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Five Powerlifting Training Methods That Bodybuilders Should Use

Five Powerlifting Training Methods That Bodybuilders Should Use

Did you know that, before coming world-renowned bodybuilders, the likes of Ronnie Coleman, Franco Columbu and Arnold Schwarzenegger competed as powerlifters and strength athletes? In fact, the majority of the top bodybuilders in the world

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Top 7 M&F At-Home Workouts One Year After COVID

Top 7 M&F At-Home Workouts One Year After COVID

At one time, long before a pandemic would change our lives, working out at home was often times considered a last resort or a quick substitute if you couldn’t make it to the gym for

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Sculpt The Perfect Six-Pack with The Best 30-Minute Outdoor Ab Workout

Sculpt The Perfect Six-Pack with The Best 30-Minute Outdoor Ab Workout

When it comes to core training, a lot of people are confused. They think that a few sets of sit-ups are all that’s need to strengthen their core muscles. Or that doing 100 crunches every

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15 Best Overhead Barbell Press Variations for Big, Powerful Shoulders 

15 Best Overhead Barbell Press Variations for Big, Powerful Shoulders 

The overhead press is a classic strength training exercise. Also known as the shoulder press or military press, until the 1960s, this move used to be one of the Olympic lifts. It’s no longer contested

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Back to Basics: Flat Barbell Bench Press

Back to Basics: Flat Barbell Bench Press

Everyone reading this has one thing in common: we were all beginners at one point or another. Some of you that are here may be a beginner now. Regardless of the level you’re at, we

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Build Muscle Faster with Drop Sets: The Ultimate Guide

Build Muscle Faster with Drop Sets: The Ultimate Guide

Drop sets are a type of training system. Bodybuilders and people who strength train use training systems to increase workout intensity and volume to get better results in less time. Examples of training systems include

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The Ultimate Guide to Lunges: Muscles Worked, Benefits, How-to, and Variations

The Ultimate Guide to Lunges: Muscles Worked, Benefits, How-to, and Variations

When to comes to building lower body strength and muscle size, squats, leg presses, and deadlifts are hard to beat. After all, these exercises are ideally suited for heavy weights. But, as good as these

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Ask Andy: What’s the Fastest Way to Get in Shape?

Ask Andy: What’s the Fastest Way to Get in Shape?

Over the years, I have been asked this question in many different ways. I chose this question first for “Ask Andy” because it allows for a solid introduction to a “fitness lifestyle.” I’ll answer this

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4 Advanced Bodyweight Chest Workouts At Home For Jacked Pecs

4 Advanced Bodyweight Chest Workouts At Home For Jacked Pecs

As gyms start to reopen in many places, others are still at the mercy of the current health crisis. Hopefully, though, this won’t be the case for much longer so you can get back to

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Myth or Fact: Do Squats Make You Shorter? 

Myth or Fact: Do Squats Make You Shorter? 

Squats are one of the most beneficial exercises you can do. It doesn’t matter if you are a powerlifter, a bodybuilder, a strongman competitor, or a fitness model; squats are a cornerstone exercise. Entire workouts

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Get More From Your Workouts with Supersets: The Ultimate Guide

Get More From Your Workouts with Supersets: The Ultimate Guide

Supersets are a type of training system. Training systems are recognized methods that you can use to make your workouts more demanding, productive, or time-efficient. Drop sets, reverse pyramids, forced reps and German Volume Training

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Kroc Rows: Muscles Worked, Benefits, How-to, and Alternatives

Kroc Rows: Muscles Worked, Benefits, How-to, and Alternatives

There are two main ways to train your back – vertical pulling exercises such as pull-ups, chin-ups, and lat pulldowns, and horizontal pulling exercises, which are all variations of rows. Where vertical pulls give your

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Everything You Need to Know About HIIT

Everything You Need to Know About HIIT

 It’s been a while since high-intensity interval training (HIIT) stormed onto the fitness scene and began its dogged takeover of the cardio universe. One study at a time, HIIT knocked steady-state cardio off its long-held

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The Best Short Head Biceps Exercises For Bigger Upper Arms

The Best Short Head Biceps Exercises For Bigger Upper Arms

The biceps brachii, or biceps for short, is the most famous muscle in the human body. Even non-exercisers can point to where their biceps are!  The biceps brachii has two distinct heads; the long head

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The 15 Best Leg Curl Alternatives for Stronger Hamstrings

The 15 Best Leg Curl Alternatives for Stronger Hamstrings

Your hamstrings are a very important muscle group. Not only do well-develop hammies add a lot to the size and shape of your legs; this muscle is also strongly involved in many daily and athletic

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Don Saladino’s At-Home Kettlebell Workout

Don Saladino’s At-Home Kettlebell Workout

You already know kettlebells are great — but in this new age of the home-workout, they’re a solid go-to for your fitness routine. Celebrity trainer Don Saladino, who trains celebs like Sebastian Stan and Blake

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The 25 Best Joe Weider Training Principles and Methods

The 25 Best Joe Weider Training Principles and Methods

Joe Weider is often described as the father of modern bodybuilding. With his brother Ben, he co-founded the International Federation of Bodybuilding and legitimized what was, at the time, considered a very fringe sport. He

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The 10 Best CrossFit Exercises for Bodybuilders

The 10 Best CrossFit Exercises for Bodybuilders

When it comes to bodybuilding, most lifters stick to traditional exercises like bench presses, squats, and biceps curls. This makes a lot of sense as these exercises have been used for generations and by some

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3 Tips to Keep Your Fitness Resolutions Alive All Year

3 Tips to Keep Your Fitness Resolutions Alive All Year

By the end of February, most New Year’s fitness resolutions are abandoned. Gold’s Gym analyzed check-in data among its more than three million members over the past four years. Researchers found that gym attendance among

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Fun and Effective Metcon Exercises and Workouts for Big Guys

Fun and Effective Metcon Exercises and Workouts for Big Guys

Here at TeamTNA, we love lifting heavy, building muscle, and getting strong. Bar-bending deadlifts and skin-splitting pumps are what we live for! But we also understand that, for health and body composition reasons, cardio is

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The Chin-Ups For Size and Strength Guide

The Chin-Ups For Size and Strength Guide

If you want to build muscle mass and strength, your choice of exercise matters. Some exercises are definitely better than others! When it comes to building a bigger back, you need to include a combination

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Top 10 New Exercises to Master in the New Year

Top 10 New Exercises to Master in the New Year

The best workout is the one you haven’t tried before. That means incorporating new exercises into your daily workout routine with a focus on improvement. An unfamiliar workout will challenge your muscles in new directions

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Calisthenics Training: A Beginner’s Guide

Calisthenics Training: A Beginner’s Guide

Strength training often seems very complicated. With so many different types of equipment to use and training programs to follow, it can be hard to know where to start. Should you use free weights, or

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The 10 Best Exercises for Stronger Rhomboids

The 10 Best Exercises for Stronger Rhomboids

When it comes to back training, most people tend to focus on their latissimus dorsi or lats for short. That makes a certain amount of sense because it’s the lats that give your back most

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Build a Bigger Chest and Arms Workout

Build a Bigger Chest and Arms Workout

Have your upper body workouts become a bit mundane? Have you been doing the same, tired chest and arms workout routine day in and day out only to experience stagnating results after a matter of

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13 Ways to Avoid Hip Pain in The Gym

13 Ways to Avoid Hip Pain in The Gym

Think about your last leg workout; while you might have been focusing on your quads or your hamstrings, your hip joints were working too. That’s also true for most cardio exercises. It’s actually quite hard

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The 8 Most Common Deadlift Faults and How to Fix Them

The 8 Most Common Deadlift Faults and How to Fix Them

The barbell deadlift is arguably one of the most important strength training exercises. In some ways, it’s hard to classify because it’s both a leg AND a back workout. However, wherever you put in your

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Use This 5-Minute Dynamic Warm-Up Routine to Avoid Injuries

Use This 5-Minute Dynamic Warm-Up Routine to Avoid Injuries

This warm-up consists of three movements, 3 sets of 10 reps, and should take you about five minutes to knock out. Keep a quick pace with little rest. Aim to get your heart rate

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7 Powerful Lower Body Strength Routines

7 Powerful Lower Body Strength Routines

Old-school bodybuilders had a saying – you can’t fire a cannon out of a canoe. In other words, it doesn’t matter how big, or strong your upper body is; you need an equally well-developed lower

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4 Moves to Build a Bigger Chest

4 Moves to Build a Bigger Chest

If you’ve ever wondered how cover models train or prep for magazine shoots, it differs from person to person. (Sorry, did you expect some BS blanket answer that applied to everyone at every age,

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10 Workout Hacks for More Productive Training

10 Workout Hacks for More Productive Training

When was the last time you noticed any significant improvements in your physique? Are you getting stronger from one week to the next? No? You are not alone! A lot of exercisers are stuck in

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The 13 Best Leg Extension Alternatives for Quads Size and Strength  

The 13 Best Leg Extension Alternatives for Quads Size and Strength  

Leg extensions are a very popular exercise. Unlike the squat, lunge, and leg press, the leg extension is an isolation exercise, which means they involve movement at just one joint instead of several. This exercise

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4 Heart-Healthy Tips From the “Singing Surgeons”

4 Heart-Healthy Tips From the “Singing Surgeons”

Last March, as COVID-19 was dropped on the world, a pair of orthopedic surgeons tugged at the world’s heartstrings through music. Now the “Singing Surgeons” want to help you maintain a healthy heart during February’s

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Build Muscle Fast: The BEST Full-Body Dumbbell Home Workout

Build Muscle Fast: The BEST Full-Body Dumbbell Home Workout

There is nothing dumb about dumbbells. In fact, they are one of the most useful training tools in our muscle and strength building toolbox. Training with dumbbells offers several advantages over barbell and resistance machine

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The 8 Most Common Squat Mistakes and How to Fix Them

The 8 Most Common Squat Mistakes and How to Fix Them

Squats are often called the king of exercises, and that’s a title they deserve! When it comes to building lower body strength and size, squats are hard to beat. In fact, entire workouts have been

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The Rock Shares His Chest Workout for “Black Adam”

The Rock Shares His Chest Workout for “Black Adam”

In recent weeks, Dwayne “The Rock” Johnson has been putting the sweat equity into his gym, “The Iron Paradise,” while preparing to film DC Comics’ next major movie “Black Adam.” The Rock actually gave a

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Can You Do Squats and Deadlifts on The Same Day? 

Can You Do Squats and Deadlifts on The Same Day? 

Whatever your training goal is, squats and deadlifts should be part of your workouts. These important compound exercises can build slabs of muscle and develop incredible strength. Done for higher reps with light weights, they’re also

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The 21 Best Chin-Up and Pull-Up Variations for a Bigger and Stronger Back

The 21 Best Chin-Up and Pull-Up Variations for a Bigger and Stronger Back

When it comes to chin-ups and pull-ups, a lot of lifters get confused. Which is which, they ask! Chin-ups are done with a shoulder-width or narrower underhand (supinated) grip. Chin-ups can also be done with

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Can you build muscle with smaller weights?

Can you build muscle with smaller weights?

It can be hard to work out with so many distractions and difficulties keeping us from the gym. When we are able to work out, focusing on the exercise and blocking out distractions can be

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Why you need a personal dietary approach

Why you need a personal dietary approach

It can be hard to work out with so many distractions and difficulties keeping us from the gym. When we are able to work out, focusing on the exercise and blocking out distractions can be

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48 Days body transformation with Jorge

48 Days body transformation with Jorge

It can be hard to work out with so many distractions and difficulties keeping us from the gym. When we are able to work out, focusing on the exercise and blocking out distractions can be

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Full Body Chair Workout for Every Fitness Level

Full Body Chair Workout for Every Fitness Level

Health experts warn that a lingering effect of the coronavirus pandemic could be a mental health crisis. While therapy and medications for stress and anxiety are often necessary, the foods you eat can also play

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Behavioural Undertaking In Google’s Proposed FitBit Deal Rejected By ACCC

Behavioural Undertaking In Google’s Proposed FitBit Deal Rejected By ACCC

Google had offered to not use certain user data collected through Fitbit and Google wearables for Google's advertising purposes for 10 years The Australian Competition and Consumer Commission (ACCC) has rejected Google's undertaking, which had

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Peloton Ready For Hybrid Digital Fitness With Precor Buy For $420 Million

Peloton Ready For Hybrid Digital Fitness With Precor Buy For $420 Million

Peloton plans to establish manufacturing capacity and boost research and development with Precor's team... Peloton has acquired Precor in a $420 million deal that will dramatically bolster its manufacturing capacity and equipment that can be

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Viral Question: Do Men Get Erections When They Take A Dump?

Viral Question: Do Men Get Erections When They Take A Dump?

We’re a little unsure of what we read on TikTok, so we took the question to two doctors.

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Best Kind Of Training To Survive A Zombie Apocalypse

Best Kind Of Training To Survive A Zombie Apocalypse

Are you fit enough to survive the rise of the zombies? Or will you end up being another victim of the undead? This is your guide to training for the zombie apocalypse!

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Common Mistakes Made When Trying To Squat

Common Mistakes Made When Trying To Squat

Get the most out of your squats by avoiding these seemingly harmless pitfalls.

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Is It Safe To Be Near A Person Who Has Recovered From COVID

Is It Safe To Be Near A Person Who Has Recovered From COVID

They should meet these three criteria before you even think about hanging out again.

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At-Home Boxing Workout Programs

At-Home Boxing Workout Programs

Want to improve your cardio fitness? Looking to build strength in your upper body? Hoping to improve your core stability? Check ’em all off (and more!) with these at-home boxing workouts. 

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Why Are You Not Getting Stronger?

Why Are You Not Getting Stronger?

Still stuck moving the same amount of weight? Any of these strength killers could be to blame.

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What Are The Most Popular Cushioned Running Shoes ?

What Are The Most Popular Cushioned Running Shoes ?

Keep your feet pain-free with these cushioned running shoes from podiatrist-recommended brands... Whether you’re racking up miles on the pavement or stand on your feet all day for work, it’s essential that your shoes are

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27,000 Peloton Bikes / Components Get Recalled Due To Injuries

27,000 Peloton Bikes / Components Get Recalled Due To Injuries

Five people required medical attention after pedals broke unexpectedly during use... Peloton is in the news again—and this time it's got nothing to do with controversial commercials. The company announced on Thursday that it is

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Spin Class Triggered a COVID-19 Outbreak

Spin Class Triggered a COVID-19 Outbreak

The visitor who caused the outbreak was asymptomatic... A spin studio in Hamilton, Ontario, that reopened in July, has claimed responsibility for 61 new COVID-19 cases in the region, CNN reports. The studio, called SPINCO,

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Do Waist Trainers Really Work ?

Do Waist Trainers Really Work ?

You might be wondering if there’s any truth to the waist trainer fad... What are waist trainers ? Waist trainers are undergarments that claim to “train” your waist to become narrower, giving you more of

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Modern Gym Standards Producing Weak Lifters

Modern Gym Standards Producing Weak Lifters

Why People Are Weak After Years Of Training ?.. People Are Lazy Thanks to YouTube fitness channels, there is an abundance of training information in the mainstream. This is a blessing and a curse because

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Russia first to register coronavirus vaccine

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Total results: 200+

Primer to Fitness

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If you want to change the way that your body looks you need to have a goal. Goals are absolutely necessary in order to keep us motivated and on the right track. At TeamTNA we will help you set a clear, tangible, time based goal and hold you accountable. Without a clear goal you will no doubt waste time with program or routine that will leave you spinning your wheels and getting nowhere.

You may want to get into better shape to simply feel better or you may want to take it to the next level and develop a head turning physique. Regardless of how big or small your goal is, you must first recognize that goal to understand what you have to do to achieve it.

goals

You must take into account many factors when looking at your fitness goal. Factors like:

  • How many days a week am I willing to workout?
  • What sacrifices am i willing to make ?
  • Are my expectations realistic ?
  • What is my timeline ?
  • Do I REALLY want it ?

Basically it all boils down to how much you are willing to sacrifice for this goal. Only the lucky few walk around in great shape without sacrificing for it. Some people have won the genetic lottery and can eat whatever they want and don’t exercise but look great. Most people are not so lucky and have to sacrifice on some level (time, money, comfort) to achieve the look they want. Make no mistake, if you want to change your level of health or the shape of your body you will have to sacrifice something. Your present lifestyle has got you where you are today and you have will to change it. The more extreme you want your body image the more extreme your sacrifices are going to be.

Click Here to view the TeamTNA goals page and see what is involved in setting a fitness goal.

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Almost everyone I see in a consultation wants to lose weight, very few (and I mean very few) come to me with a specific body fat percentage they would like to be at, just a specific weight. The thing is losing weight is NOT what you want to do, you want to lose FAT and fat alone.

Most weight loss approaches are exactly that, weight loss, body fat, water weight and lean body mass. The problem here is that more often than not people lose more water and lean body mass than they do body fat. In the end they are left with a smaller version of the original body or even softer or flabbier body than before they lost the weight !

The only way to become toned or leaner is to lose fat alone. As well, it is your body composition (body fat level) that determines your risks for diabetes, heart disease, hypertension etc. If you lose weight for health reasons but you maintain a high body fat percentage you have accomplished nothing from a health standpoint. (see photo)

bf_difference

When people lose weight the traditional way they tend to put it back on and then some really fast. Why is this? Simple… when you lose lean body mass you slow your metabolism down. Your organs and your lean body mass require calories to function properly. The more muscle someone has the more calories they burn while sleeping let alone exercising.

Most people (95%) that follow your typical low calorie diet with cardio or no exercise end up losing up to 70% of the weight from lean body mass. This results in a higher body fat percentage at the end of the diet and a slower metabolism, making it very hard to maintain the new weight. Often they end up eating less than they did before starting the diet yet they continue to gain weight at a record rate.

At #TeamKitty we never have clients lose muscle when losing weight, we have them lose fat only and maintain or build muscle through the process. At the end the client is left with a much leaner body with a lower body fat percentage and a faster metabolism than when they started the program. As a matter of fact they have to increase the amount of food they eat in order to maintain the results because of the faster metabolism. This ensures that the new body is easier to maintain and that all health risks related to the original weight are taken care of.

We also look at fat loss as a lifestyle change, one that has to happen and stay changed for the rest of your life. Your present lifestyle has left you with a body image you do not like and if you return to this destructive lifestyle after achieving you desired body image the old one will eventually return. That is why the Lifestyle approach is for life, it isn’t a quick fix to lose weight at all costs for the short term. It is a healthy way to look and feel your best for the rest of your life.

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You don’t have to do all kinds of confusing programs with many different exercises in order to develop the best body you can. The best approach is a simple well balanced one that you can follow and adapt as your goals change. This applies to the beginner as well as the experienced lifter

We are often mislead by the muscle magazines that tell us how to train like a certain pro bodybuilder or have the newest and greatest way to get a six pack. The bottom line is magazines have to sell in order to make money, and they want to suck you in with the latest fitness “discovery”.

bf_difference

Most of the information confuses the person new to fitness by contradicting other magazines and sometime themselves with their training information. As for any workout you read from a pro bodybuilder, take it with a grain of salt. They are nowhere near the average person. So what works for them will more than likely not work for you.

There are basic rules that we want to follow in order to change our body to look the way we want. I don’t care if you just want to feel better or look like a fitness model, you are going to have to work hard and smart in the gym. Your body will adapt to this approach by adding more fat burning shapely muscle or by maintaining and toning your existing muscle.

There are people in the gym every day who come religiously but make no progress, day after day month after month. Why? Well, something is obviously missing with their approach. It could be that their diet is not tuned properly or that they are following a program that doesn’t fit with their goals.

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LBM represents pretty well everything in our bodies other than fat. Water is also included in LBM since it makes up such a huge portion of our body. LBM includes all tissues in our body… It basically represents our muscles, bones, organs, tendons, etc. This is one component of our weight that we want to remain the same while dieting or if we are lucky, to go up. That’s right. It is a good thing to gain weight if it is LBM! “How?” you ask. Let me explain

bf_difference

LBM weighs twice as much as fat therefore if you were to lose 20 pounds of fat and gain 20 pounds of LBM, you would look 10 pounds lighter even though your weight has not changed. The major benefit to anyone trying to lose BF is that LBM burns calories!

As a matter of fact LBM is the reason we eat. Fat uses no calories to just sit there, and BF is a by-product of excess calories. LBM requires calories to fuel it for your daily activities. Activities such as exercising, typing, reading and even sleeping! The more LBM you have the more calories you burn in your sleep. Sounds too good to be true doesn’t it? Even when we sleep, our bodies are producing heat, working on processing our macronutrients, and just keeping up with normal bodily functions. For every pound of muscle you gain, you require an additional 50-100 calories a day to maintain it.

Bottom line: the more LBM you have the more your body has to work to maintain it. Hence, the more you get to eat and the easier you lose the unwanted fat. This is also another reason that makes resistance training is so important

Body Composition (body comp) is something that many diets ignore. Most probably because it will make your results on the diet look bad in the end. The body composition is the only true tool to chart your progress whether your weight goes up or down.

What is a body composition? It is basically tells you what your body is composed of. It tells you what your percentage of BF is, versus your percentage of LBM.

The lower your BF percentage is the better. Well… to a certain extent. We have basically two types of BF, essential fat and storage fat. A man’s essential BF requirement is a minimum of around 3%. This essential fat protects organs from trauma as well as being required for normal physiological function. Women on the other hand require approximately 12% BF. This is due to their sex-specific requirements for breast tissue and the uterus. Storage fat is excess fat. This is usually found subcutaneously and is the fat we want to try and shed. We don’t want to get rid of it all. Even though it isn’t essential, we should have some storage fat to fall back on if need be.

You don’t have to worry about falling below safe BF levels. Even though it has been intentionally achieved by professional and recreational bodybuilders, as well as other athletes for competitions or aesthetic reasons. This is only achieved with extreme dedication and a fine tuned diet. In some cases, the use of drugs including diuretics and thyroid medication were used to get people to such low BF levels. I seriously doubt that anyone could casually get this low, not without knowingly trying to get there or being genetically super lean.

These extremely low levels should not be maintained for any extended period of time as you would inevitably have some negative effects. Usually anyone who knowingly achieves this low level stays at it for only a few days and then returns to safer levels. I would imagine the average man or woman would be VERY happy with their appearance long before these super low percentages were achieved.

The charts below will show you what category you presently fall into. This will help you determine how far you have to go as far as fat loss to reach your fitness or body image goal.

Men

bf_difference

Womenbf_difference

So as you can see by this chart, it isn’t necessarily what you weigh but “what you’re made of” that matters. If you are just trying to improve your health you should be aiming to fall somewhere in the good to excellent level. If you are trying to have a body that could appear on the cover of a fitness magazine, you are going to have to be in the single digits for a man and the low teens for a woman.

Many people are never happy with what they see in the mirror, no matter how much they improve. Some experts have a real problem with this. #TeamKitty, however, does no. The way we see it, as long as you are trying to make continued progress in a safe and healthy manor, there is nothing wrong with this ongoing quest to build your perfect body.

As you travel down the road towards a better you, don’t compare yourself to others. Always look back at how far you have come. We are all different and improve at different rates. As long as you see an improvement, you are on the right track. The best way to chart this progress is to take a before picture. This picture should be taken in a swim suit to show as much of your body as possible.

Eventually if you hit a plateau and start to get frustrated or get off track and take a few steps back, you can look back at this picture to see how far you have come. Another good thing about having a before picture is that it isn’t always easy for us to see our progress since we are looking at ourselves in the mirror every day. When dieting to get lean or add lean mass, I like to take new pictures every few weeks in the same lighting, same pose and swim suit then compare.

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Cardiovascular training does have its advantages and is necessary to perform daily. However, how much cardio and what type, depends on your goals. After all, it is your bodies job to “adapt” and having muscle tissue that needs to be supplied with oxygen, is counter productive to performing long duration cardiovascular activities. Have you ever gone into your local gym and looked at the people on the cardio machines? More often than not, they are the people with the worst physiques in the gym. Why is this?

Your body adapts to various changes, internal or external, and it can adapt in many ways… To build muscle you must challenge your muscles by lifting weights. Your body is put under the external stress of having to move more weight and must adapt by adding muscle to make the task easier.

bf_difference

Conversely, when your body is put under the external stress of running, cycling, or any other form of cardiovascular training it adapts by shedding weight. Sounds good to those of you trying to lose weight right? Wrong! The thing is that your body doesn’t care where that weight comes from, muscle or fat. More often than not, the majority of weight lost from a strictly cardio based workout is from muscle and water.

In order to shed weight to make the task of running, or the like, easier you must become lighter. Since each gram of protein or carbohydrates is 4 calories and each gram of fat is 9, your body can lose weight faster by burning protein and carbohydrates (in the form of muscle) than fat.

You see, cardio burns calories and those calories have to come from somewhere. We would like to take them from our stored body fat but it takes sometime before the fat burning process kicks in when doing cardio, generally 15-30 minutes depending on the individual. The preferred fuel source is carbohydrates in the form of blood sugar and carbohydrates stored in the muscles (glycogen), those are used first.

An additional benefit to burning off those carbohydrates in our system is that each gram of carbohydrates we store will enable us to carry four times that amount of water. So just getting rid of the carbohydrates will enable you to lose more weight.

After an elite distance runner finishes a race, there is major atrophy that occurs in the legs. Studies on the calves of runners has shown the how catabolic the mere act of running such distances is on the muscle. Now, you may not be running 30 miles at a time when doing your cardio workout but by looking at these extremes we can assume that this is happening on a lesser but still relevant level to you.

It doesn’t require much muscle to run far or for a long period of time. It merely requires muscular endurance and enough muscle to move your body weight. As you know, your metabolism is determined by the amount of muscle mass you carry. The less you have, the less food you can afford to eat and the harder it is to burn excess calories.

That being said, there is a benefit to performing cardiovascular exercise. Basically, it is one of the best ways to exercise and strengthen your heart. Although, if you follow a strenuous resistance training program, your heart should be pumping throughout your workout. Studies were done comparing the heart of an elite distance runner to that of an elite power lifter. These studies confirmed that the power lifters heart was in just as good (in some cases better) overall condition than that of the distance runner.

They both had larger hearts from the stress placed on them through the training they do. However the power lifter has a heart with a thicker more muscled wall. The distance runner had a thinner wall since they don’t put their heart under the same pressure that a power lifter or a sprinter would. The distance runners heart has to be able to pump a lot but not a hard as that of a power athlete.

If you are looking to just improve your overall appearance and lose body fat, cardio training is not a must. If you are looking to improve your cardiovascular endurance, it is beneficial. So is there a balance, and if so what is it? Well, that is different for everyone.

If your main goal is to put on muscle, forget about doing any cardio. It isn’t worth the effort. It is just going to hamper your lean mass gains. Worry about any fat gained in the process after the fact. Mind you, that doesn’t mean you should let your body fat levels soar. With a proper diet, your muscle to fat gain ratio should be 3 to 1.

If you are trying to gain muscle and lose fat, you can get away with a minimal amount of cardio. Ideally, you would focus on one at a time. Too often people try to accomplish too much at once. Technically, gaining muscle and losing fat contradict one another. In order to gain muscle, we must consume more calories than our body needs to maintain its present shape. To lose fat, we need to consume less calories than we require to maintain our shape.

However, it is possible keep in an anabolic environment, to gain muscle and a fat burning environment, to lose fat at the same time. In this case, it is ideal for cardio training to be performed at the right times (ie: in a fasted or depleted state).

If your main goal is to lose fat and you are quite overweight, you can afford to do more cardio. The more overweight you are, the more cardio you can do. Again, your body knows what it has to do. If you have a lot of fat, it will tap into those stores more readily than it will on someone who is quite lean. Having a large amount of body fat, will require you to have more muscle to lug it around. Therefore, your body will spare your muscle to an extent until your body fat levels are lower.

So how much cardio should we do, when is the best time and how often? Again, it depends on your goals. If you are trying to preserve as much muscle as possible (which you better be) and lose fat you will require less, if you want to improve your cardiovascular endurance you will have to do more.

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We should talk about body types. Knowing what kind of body type you are will help you to determine what approach you need to take in order to achieve your fitness goals.

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There are three major body types:
  • Ectomorph
  • Endomorph
  • Mesomorph

Ectomorph, Endomorph, and Mesomorph. Everyone falls into one of these body types. Just because you fit into one of these categories, doesn’t mean you are forced to follow the general pattern it sets for you. Through proper exercise and nutrition, you can still transform your body to look whatever way you want. Keep in mind, your body type is still going to play an important role in the way you workout and eat.

  • Ectomorph: – A thin person with a lean physique and a little muscle. The ectomorph generally has a hard time building muscle but can shed body fat fairly easy. The ectomorph usually has a fast metabolism. The ectomorph is typically known as a “hard gainer”, someone who will have some trouble putting on lean body mass. They are going to have to focus very hard on eating enough food and working out with weights at a high intensity. Generally the hard gainer should stay away from cardiovascular training if they are trying to gain muscle. By the way, I am your classic ectomorph and have a heck of a time building and maintaining muscle. But trust me, if I was able to transform my body as significantly as I did, anyone can.
  • Endomorph: – A heavyset person with a predominantly round and soft physique. The endomorph generally has a hard time losing body fat. Often they are able to build muscle easier than an ectomorph but not as well as a mesomorph. The endomorph usually has a slow metabolism. The endomorph isn’t the hard gainer that the ectomorph is. They will require a high intensity training program. Since they generally have a hard time with excessive body fat, they will generally have to keep a close watch on their diet. The food should be nutrient dense but not calorie dense. Cardiovascular training can often help the endomorph with their weight loss goals. Since they have a greater amount of body fat, the amount of fat to lean body mass lost while performing cardio will be in their favour.
  • Mesomorph: – A person whose physique features a powerful musculature. The mesomorph generally has an easy time building muscle and an easy time losing body fat. In my opinion, the mesomorph won the genetic lottery. The mesomorph usually has a moderate metabolism. The mesomorph can almost gain muscle by reading a muscle magazine, they can train at a lower intensity and still progress quite well. However, the higher the intensity, the greater the return. They can choose to perform cardiovascular training if they wish to aid with fat loss as it will speed up the fat burning process with minimal effect on lean body mass.
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“I don’t want to get bulky, isn’t heavy weight training just for guys?”

This is probably the most common thing I hear from women when I talk to them about resistance training. NEWSFLASH! You aren’t going to get “all big and bulky” ! First off, most women aren’t able to obtain a huge muscular physique, very few have the genetics to do so. Second off, you don’t wake up one morning after lifting weights and find 30lbs of new muscle in the mirror. Gaining muscle takes time and you will reach your goal and maintain that look long before you would have too much muscle. Getting huge doesn’t happen by accident, it takes a lot of work and dedication.

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Resistance training is the ONLY way to achieve a “tone” body, focusing only on cardio will leave you with a loose flabby appearance despite the weight loss. Have a look around the gym sometime and watch the women with the best figures, they have the proper balance between resistance training and cardio.

Resistance training maintains muscle when we lower our caloric intake in order to lose body fat. This is very important since we do not want to lose muscle and lower our metabolism. Resistance training also firms and tightens those sagging body parts, cardio burns calories and strengthens the heart PERIOD. Cardio alone will not firm and tighten anything.

As you age past 30 you lose on average ½ pound of muscle a year. This lowers your metabolism forcing you to gain on average 1-½ pounds of fat a year. Resistance training for six weeks, for example, can lead to a fat loss of 10lbs and a muscle gain of up to 5lbs (1lb of new muscle burns up to 100 calories a day). This is like turning the clock back 10 years, you will have the same metabolism of someone 10 years your junior. You will also look and feel healthier and more confident.

It doesn’t matter if you are trying to just lose a few pounds to drop a couple dress sizes or if you are taking it to the next level trying to build an extremely lean tone body. Resistance training is an essential component that will help speed along your results.

Make sure you follow a resistance training program that is designed to suit your schedule and goals. Make the most out of your time in the gym, don’t waste time doing exercises you THINK will get you there. No one gets “big and bulky” by accident and neither will you.

So remember, cardio will burn fat but also muscle, resistance training will maintain and build muscle to help you burn fat long after you leave the gym.

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It Won’t Happen In One Day

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